{"id":15877,"date":"2022-01-29T22:16:05","date_gmt":"2022-01-29T20:16:05","guid":{"rendered":"https:\/\/dietsabc.com\/?p=15877"},"modified":"2023-09-08T00:34:59","modified_gmt":"2023-09-07T21:34:59","slug":"12-easy-ways-to-reduce-stress","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/12-easy-ways-to-reduce-stress\/","title":{"rendered":"12 Easy Ways To Reduce Stress"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"15877\" class=\"elementor elementor-15877\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5e6ae24 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"5e6ae24\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-731ae0e8\" data-id=\"731ae0e8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7dc7cd5b animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"7dc7cd5b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">12 Easy Ways To Reduce Stress<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4234bc3d elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"4234bc3d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>January 29, 2022<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-17b94ccb elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"17b94ccb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tStress and anxiety have already become an integral part of our daily lives, with significant implications for both our mental and physical health\u2026\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-57c5a6ee\" data-id=\"57c5a6ee\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-65a7bfc elementor-widget elementor-widget-spacer\" data-id=\"65a7bfc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-273f358e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"273f358e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d71c9ce\" data-id=\"d71c9ce\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7a2faaff elementor-widget elementor-widget-text-editor\" data-id=\"7a2faaff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Work, family and health problems, as well as financial obligations, are part of everyday life that usually contribute to increased levels of stress. However, stress affects us differently - it affects both <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6663037\/\" target=\"_blank\" rel=\"noopener\">our genetics<\/a>, and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6318487\/\" target=\"_blank\" rel=\"noopener\">traits of our personality<\/a>.<\/p><pre>\u00a0<\/pre><h2>Types of stress<\/h2><p>Stress research is receiving increasing attention, but stress is mostly associated with negativity, and the positive aspects of stress, such as mobilization of the body, acceleration of the reaction, and increase in the body&#039;s defenses and endurance, are often overlooked. It is in stressful situations that many of us find sudden and \/ or non-standard solutions to problems, and it is in stressful situations that we are able to \u201copen up\u201d internal reserves and do the amount of work we would not otherwise be able to do.<\/p><p>There are 2 types of stress:<\/p><ul><li>Positive stress or <a href=\"https:\/\/en.wikipedia.org\/wiki\/Eustress\" target=\"_blank\" rel=\"noopener\">Eistress<\/a> - arise in situations that we perceive as <em>affected<\/em> and that:<ul><li>We are motivated and focused by our energy;<\/li><li>Improves our performance;<\/li><li>Creates positive emotions - joy, satisfaction, arousal;<\/li><li>It is relatively short-lived.<\/li><\/ul><\/li><li>Negative stress or <a href=\"https:\/\/en.wikipedia.org\/wiki\/Distress\" target=\"_blank\" rel=\"noopener\">Distress<\/a> - arise in situations that we perceive as <em>unaffected<\/em> and that:<ul><li>We are disorganized;<\/li><li>Lowers our performance;<\/li><li>Creates negative emotions - anxiety, fear, depression;<\/li><li>It can be both short-term and long-term;<\/li><li>May cause mental and physical disorders.<\/li><\/ul><\/li><\/ul><pre>\u00a0<\/pre><p>Everything is mainly based on your perception - each specific situation can be perceived both as a decision with negative consequences for you, and as influential, solvable, motivating\u2026<\/p><p>It is important to understand that what is actually happening and how you perceive it may be completely unrelated to each other, and more important than what is happening is how you perceive what is happening. Thus, whether a particular situation will motivate and help you focus or disorganize causing anxiety, fear or depression depends on your <a href=\"https:\/\/en.wikipedia.org\/wiki\/Self-efficacy\" target=\"_blank\" rel=\"noopener\">self-efficacy<\/a> (Your judgment as to whether and how you can perform the required task, action or role). That is, everything is in our heads.<\/p><p>The negative effects of stress begin when we either forget to &quot;undo the alarm&quot; or live in or wait for it. Chronic stress harms our health by increasing <a href=\"https:\/\/www.heart.org\/en\/news\/2020\/02\/04\/chronic-stress-can-cause-heart-trouble#:~:text=Heart%20disease%20is%20another%20potential,and%20lack%20of%20physical%20activity.\" target=\"_blank\" rel=\"noopener\">heart disease<\/a>, anxiety and <a href=\"http:\/\/www.gruberpeplab.com\/teaching\/psych3303_spring2019\/documents\/8.1_Hammen2005.pdf\" target=\"_blank\" rel=\"noopener\">risks of depression<\/a>. And, of course, emotional eating (which is the main reason that prompted me to write on this topic).<\/p><p>It is important to understand that stress is not the same as mental health problems that require medical attention. The advice provided can reduce various types of stress and reduce the health risks of stress, but it will not help, for example, in the case of depression.<\/p><pre>\u00a0<\/pre><h2>12 ways to reduce stress<\/h2><h3>1 Be physically active<\/h3><p>A 6 - week study of 185 university students found that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7264390\/\" target=\"_blank\" rel=\"noopener\">aerobic exercise at least twice a week significantly reduced overall stress levels<\/a> and stress due to uncertainty.<\/p><p>Many other studies also show that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6767465\/\" target=\"_blank\" rel=\"noopener\">physical activity helps reduce stress levels<\/a> and improve mood, in turn <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2211335518301268\" target=\"_blank\" rel=\"noopener\">a sedentary lifestyle can cause increased stress<\/a>, bad mood and sleep disorders.<\/p><p>In addition, it has been shown to be regular <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6048763\/\" target=\"_blank\" rel=\"noopener\">physical activity, especially high-intensity training, reduces the symptoms of common mental health problems such as anxiety and depression<\/a>.<\/p><p><strong><em>What to do?<\/em><\/strong><\/p><p>Start with simple activities such as walking or cycling. Choose activities that you enjoy - that do not stress you out on their own and that you can do on a regular basis in the future. Regular physical activity for at least 30 minutes 3-5 days a week is enough to bring about change. Activities that relieve thoughts and help to relax are also suitable for reducing stress, such as yoga.<\/p><pre>\u00a0<\/pre><h3>2 Follow the preconditions of a healthy diet<\/h3><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-nutrition\/\" target=\"_blank\" rel=\"noopener\">Healthy and nutritious diet<\/a> will provide your body with everything you need for its optimal functioning and will not lack nutrients that help regulate stress levels.<\/p><p>What you put in your mouth affects both your physical and mental health. Studies show that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32654840\/\" target=\"_blank\" rel=\"noopener\">people who eat a lot of industrially processed foods are likely to have higher levels of stress<\/a>.<\/p><p>When stressed, it is easy to overeat and absorb a lot of extra calories (emotional eating) and, if such situations are regular - being overweight, which in turn can harm your health and mood - cause guilt and dissatisfaction with yourself, which in turn can lower your self-esteem\u2026 and you have a reason to eat something again.<\/p><p>In addition, if you are on a healthy diet, you may be deficient in nutrients that are essential for managing stress and mood, such as vitamin B and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7761127\/\" target=\"_blank\" rel=\"noopener\">magnesium deficiency<\/a>.<\/p><p><strong><em>What to do?<\/em><\/strong><\/p><p>Try not to use industrially processed foods and sweetened carbonated drinks in your diet. Cook using fresh, unprocessed products such as vegetables, fruits, beans, fish, dairy products, nuts and seeds. If you provide your body with everything you need - your well-being and stress resistance will also improve.<\/p><pre>\u00a0<\/pre><h3>3 Reduce the amount of time you spend on screens<\/h3><p>Smartphones, computers, tablets and TV are an essential part of everyday life for many people. We need these devices, but using them too often can increase stress levels and vice versa - reducing the time they use can help reduce stress and improve sleep for both children and adults.<\/p><p>There have been several studies on the link between excessive smartphone use and iPhone addiction <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8204720\/\" target=\"_blank\" rel=\"noopener\">increased stress levels and mental health problems<\/a>. \u00a0<\/p><p><strong><em>What to do?<\/em><\/strong><\/p><p>Try to find an occupation \/ hobby that is not related to watching on screen. For example, I spend 4-10 hours a day at the computer - answering questions, writing menus and training programs, writing this and other articles\u2026 But every day I spend several hours cooking in the kitchen - this is my hobby that helps me divert my thoughts from daily worries and lets please my loved ones.<\/p><pre>\u00a0<\/pre><h3>4 Drink enough water<\/h3><p>Even mild dehydration can cause fatigue, difficulty concentrating and an inability to make effective decisions. Thirst is often confused with hunger and can lead to cravings for food - which in turn causes very sharp fluctuations in blood sugar and the accumulation of excess weight. Don&#039;t wait until you&#039;re thirsty, but always have water on hand.\u00a0 <a href=\"https:\/\/dietsabc.com\/en\/miscellaneous\/why-you-should-drink-water\/\" target=\"_blank\" rel=\"noopener\">Read more about the importance of water HERE<\/a>.<\/p><pre>\u00a0<\/pre><h3>5 Take time for yourself<\/h3><p>Do what you love to do or what makes you feel good, like:<\/p><ul><li>Go for a walk;<\/li><li>Lie down in an aromatic bath;<\/li><li>Light candles;<\/li><li>Read a good book;<\/li><li>Exercise;<\/li><li>Surprise your loved ones with a delicious meal;<\/li><li>Go to a massage, to the hairdresser, do a manicure\u2026;<\/li><li>Find a hobby<\/li><li>\u2026<\/li><\/ul><p>Several studies show that as well <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25584799\/\" target=\"_blank\" rel=\"noopener\">aromatherapy can reduce anxiety and improve sleep<\/a>.<\/p><p>Studies show that people who take time to improve themselves \/ their well-being have lower levels of stress and overall quality of life, while lack of self-care is associated with a higher risk of stress and burnout. To live a healthy life, it is important to dedicate time to yourself. There is no need to excuse the lack of time - if you are worried, grumpy, dissatisfied with yourself - you will not be happy at work or in your personal life. This is especially important for people whose daily lives tend to be tense and stressful - nurses, doctors, teachers, social workers\u2026<\/p><pre>\u00a0<\/pre><h3>6 Reduce your caffeine intake<\/h3><p>Excessive consumption of coffee, tea, chocolate and energy drinks <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29404198\/\" target=\"_blank\" rel=\"noopener\">can increase your susceptibility to stress and lower the quality of sleep<\/a>because these products stimulate your central nervous system.<\/p><p>Although many studies show that moderate coffee consumption is healthy, it is not recommended to take more than 400 mg of caffeine per day, which is equivalent to 4 to 5 cups (0.9 to 1.2 l) of coffee. The response to caffeine is different for each of us - if you notice that caffeine makes you nervous or restless - reduce the amount of coffee you drink or replace it and energy drinks with herbal tea or water.<\/p><pre>\u00a0<\/pre><h3>7 Spend more time with family and friends<\/h3><p>We are social beings and cannot stand loneliness. Contact with our loved ones is very important for our mental health. Spending time with people we like encourages creativity, joy and carefreeness - they are all great antidotes to stress. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30920247\/\" target=\"_blank\" rel=\"noopener\">The support of family and friends can help you cope with stress much better<\/a>.<\/p><pre>\u00a0<\/pre><h3>8 Learn to say NO<\/h3><p>You can&#039;t control everything, but many things are still controllable. Taking on too much will increase your stress load and reduce the amount of time you can devote to yourself.<\/p><p>Taking control of your personal life can help reduce stress and protect your mental health.<\/p><p>One of the easiest ways to do this is to say no more often. Yes, sometimes it&#039;s not easy, but remember that &quot;everyone is closest to themselves.&quot; That, of course, sounds a bit selfish, but <em>burnout<\/em> will not benefit you, your family and friends, or your employer. If you feel that you will not be able to do something due to a lack of time, skills or a positive attitude, it is better not to take it on.<\/p><p>It is important to create healthy boundaries in your life by refusing to take on more than you can accomplish. &quot;No&quot; is one way to control stressors and protect your well-being \/ mental health.<\/p><pre>\u00a0<\/pre><h3>9 Learn to plan your daily routine<\/h3><p>Each of us has work that is unpleasant for us to do. Some just do it and forget it, some postpone it until the last minute. And these unfinished business is with us all the time - we think about it, but we can&#039;t get it\u2026<\/p><p>Start planning your daily routine - it&#039;s best to create a to-do list and prioritize your work. Give yourself realistic deadlines and just do them one by one.<\/p><pre>\u00a0<\/pre><h3>10 Understand yourself<\/h3><p>Self-knowledge and attachment to the present moment, for example - even short but regular <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30153464\/\" target=\"_blank\" rel=\"noopener\">Meditation can help improve mood and reduce symptoms of stress and anxiety<\/a>. If you want to try meditation, there are countless books and websites that can help you learn the basics.<\/p><p>Another good method of self-awareness is cognitive behavioral therapy (CBT - <a href=\"https:\/\/en.wikipedia.org\/wiki\/Cognitive_behavioral_therapy\" target=\"_blank\" rel=\"noopener\">Cognitive behavioral therapy<\/a>), which helps to identify negative or useless patterns of thought and behavior. Many experts consider this to be the gold standard in psychotherapy. Unlike many other therapies, CBT does not focus on knowing and talking about your past.<\/p><p>CBT is based on the belief that your thoughts, emotions, and actions are related. In other words, how you think and feel about something can affect what and how you do it. For example, if you are exposed to a lot of stress at work, you may see situations differently and make choices that you would not make in other circumstances. With CBT, you can learn to recognize and change your patterns of thinking and behaving.<\/p><pre>\u00a0<\/pre><h3>11 Think positive<\/h3><p>Stress can also be caused by your negative thoughts, such as &quot;I can&#039;t do it.&quot; &quot;I&#039;m sure I won&#039;t succeed,&quot; &quot;Everyone thinks I&#039;m stupid,&quot; &quot;Nobody likes me, etc.&quot; Remember that such thoughts often lack a real basis or are greatly exaggerated.<\/p><p>Negative thinking predicts a sad future that prevents a person from living in the present and is most often based on our assumptions rather than facts. Ask yourself:<\/p><ul><li>How do I know what others think of me?<\/li><li>Are my colleagues really behind me, or do I just feel that way?<\/li><li>Is this particular failure the &quot;end of life&quot;? Can \/ how can I change it?<\/li><li>If a job is too hard - do I have to do it alone? Can I ask someone for help?<\/li><\/ul><pre>\u00a0<\/pre><h3>12 Avoid unnecessary competition<\/h3><p>Mutual competition motivates us and helps us to develop, but there are many situations in life where competition is unnecessary or even harmful. If you constantly want to be the best in all walks of life, you will create extra stress, which can make you unnecessarily aggressive.<\/p><pre>\u00a0<\/pre><h2>What to do if you are in a situation of increased stress?<\/h2><p>One of the most effective and fastest ways to overcome stress is to hold your breath. Changing the rhythm and depth of breathing - from a rapid and shallow inhalation to a slower and deeper breath - also helps:<\/p><ul><li>Focus on breathing;<\/li><li>Take a longer exhale and a shorter inhale;<\/li><li>Imagine inhaling positive energy;<\/li><\/ul><p>After a few minutes, you will feel calmer breathing in this way.<\/p><pre>\u00a0<\/pre><p>Another method is to tighten and relax muscle groups:<\/p><ul><li>Tighten the muscles of the feet, legs, buttocks, abdomen and lower back;<\/li><li>Pay attention to your feelings and relax;<\/li><li>Tighten the muscles of the feet, legs, buttocks, abdomen and lower back;<\/li><li>Take a deep breath;<\/li><li>Pay attention to your feelings, exhale and relax.<\/li><\/ul><pre>\u00a0<\/pre><h2>Where to start?<\/h2><p>If you want to reduce stress and make a difference in your life, first talk to the people closest to you so that they understand what you are trying to achieve and why. You can ask them for help with some daily tasks or tasks, redistribute daily responsibilities, and so on.<\/p><p>Try to set aside more free time for yourself.<\/p><p>Don&#039;t work for many hours - take breaks. This will make you feel more active and work more productive.<\/p><p>If you have any special problems (health, financial or otherwise), consult someone for advice on how to deal with them better.<\/p><p>If you have found a hobby or decided to take time for a sport or other activity - invite a friend to participate. This way you will get more satisfaction from these activities.<\/p><p>Changes in your life are the result of a real assessment of your current situation and should not take long. By reducing your stress level, you will be more productive and get your work done faster. You will have more time for yourself, your family and friends.<\/p><pre>\u00a0<\/pre><p>We enjoy life watching it without pink glasses \ud83d\ude0a.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3387e8c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3387e8c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2f797fba\" data-id=\"2f797fba\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3e9b7e16 elementor-widget 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23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 linkedin\" data-no-translation-aria-label=\"\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 telegram\" data-no-translation-aria-label=\"\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 email\" data-no-translation-aria-label=\"\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3f90908\" data-id=\"3f90908\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7b3a329 elementor-widget elementor-widget-heading\" data-id=\"7b3a329\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7990787 elementor-widget elementor-widget-facebook-page\" data-id=\"7990787\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-46ec9d90 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"46ec9d90\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6521d37b\" data-id=\"6521d37b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-de9c642 elementor-widget elementor-widget-post-navigation\" data-id=\"de9c642\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div 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drop?<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-exercise-and-keep-fit-at-home\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">How to exercise and keep fit at home<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-749f366f elementor-widget elementor-widget-heading\" data-id=\"749f366f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-72c77c76 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"72c77c76\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-42b5be67\" data-id=\"42b5be67\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-51856f5e elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"51856f5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-24861 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-svara-samazinasana tag-brokastis tag-dietas tag-svara-samazinasana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/breakfast-to-eat-or-not-to-eat\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img fetchpriority=\"high\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest-256x300.jpg\" class=\"attachment-medium size-medium wp-image-24862\" alt=\"Breakfast to eat or not to eat\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/breakfast-to-eat-or-not-to-eat\/\">\n\t\t\t\tBreakfast - to eat or not to eat?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Is eating breakfast healthy? Does eating breakfast help to lose weight? 8 reasons why you should eat breakfast.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/breakfast-to-eat-or-not-to-eat\/\" aria-label=\"Read more about Brokastis &#8211; \u0113st vai ne\u0113st?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-28762 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas tag-dalitais-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/food-combining\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/07\/Dalitais-uzturs-256x300.jpg\" class=\"attachment-medium size-medium wp-image-28761\" alt=\"Food Combining\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/07\/Dalitais-uzturs-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/07\/Dalitais-uzturs-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/07\/Dalitais-uzturs.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/food-combining\/\">\n\t\t\t\tFood Combining\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Kas ir dal\u012btais uzturs? Vai dal\u012btais uzturs tie\u0161\u0101m var pal\u012bdz\u0113t uzlabot m\u016bsu vesel\u012bbu un samazin\u0101t svaru? Vai ar\u012b &#8211; t\u0101 ir tikai k\u0101rt\u0113j\u0101 modes di\u0113ta?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/food-combining\/\" aria-label=\"Read more about Dal\u012btais uzturs\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-4658 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-partikas-produkti tag-dietas tag-svara-samazinasana tag-tauku-loma-tievejot tag-veselibas-traucejumi\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"238\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Olivu-ella-238x300.jpg\" class=\"attachment-medium size-medium wp-image-4659\" alt=\"Fats - why they should not be excluded from the menu\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Olivu-ella-238x300.jpg 238w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/03\/Olivu-ella.jpg 294w\" sizes=\"(max-width: 238px) 100vw, 238px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\">\n\t\t\t\tFats - why shouldn&#039;t they be off the menu?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Many of us, in an attempt to reduce excess weight, first give up products that contain fat. This is a very big mistake, because we need fat<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/why-fat-should-not-be-excluded-from-the-menu\/\" aria-label=\"Read more about Tauki &#8211; k\u0101p\u0113c tos nedr\u012bkst izsl\u0113gt no \u0113dienkartes?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-19201 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-uzturs-grutniecibas-laika tag-uzturvielas tag-veseligs-uzturs tag-vitamini\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-diet-during-pregnancy\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Veseligs-uzturs-grutniecibas-laika-256x300.jpg\" class=\"attachment-medium size-medium wp-image-19203\" alt=\"Healthy diet during pregnancy\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Veseligs-uzturs-grutniecibas-laika-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Veseligs-uzturs-grutniecibas-laika-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/12\/Veseligs-uzturs-grutniecibas-laika.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-diet-during-pregnancy\/\">\n\t\t\t\tHealthy diet during pregnancy\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How does diet change during pregnancy? What should you eat more of and what foods should you avoid?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-diet-during-pregnancy\/\" aria-label=\"Read more about Vesel\u012bgs uzturs gr\u016btniec\u012bbas laik\u0101\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Stress and anxiety have already become an integral part of our daily lives, with significant implications for both our mental and physical health\u2026<\/p>","protected":false},"author":25,"featured_media":15879,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28,87],"tags":[76,39],"class_list":["post-15877","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kas-trauce-tievet","category-svara-samazinasana","tag-svara-samazinasana","tag-tievesana"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/15877","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=15877"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/15877\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/15879"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=15877"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=15877"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=15877"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}